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What is Digestion?
Digestion is the chemical and physical motion activities that separate food into its most basic
components so that they can be absorbed through the lining of the small intestine. It begins in the
mouth and ends in the large intestine or colon. The digestive tract is a tube about 30 feet long.
What are the functions of the digestive system?
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Motor-assisting food movement
Secretory- preparing food for absorption by producing digestive enzymes.
Absorptive- breaking food down and converting it into substances that can be absorbed through
digestion.
Causes of Poor Digestion:
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Physical Stress-infections, cuts, bruises, trauma from injuries and surgeries
Emotional and Mental Stress-financial worries, unhappy home life, career
Environmental Stress- pollution, chemical additives, drugs, heavy metals
Refined Carbohydrates-all products made from white sugar and flour
Lack of Fiber in the diet-provides bulk to move food residue through the intestines; whole
grains, fruits, and veggies
Inadequate chewing/drinking with meals-dilutes digestive juices
Improper Food-combining-see other handout
Over-eating-may be your mind’s unconscious effort to satisfy the body’s hunger for missing
nutrients
Food Sensitivities-improper digestion of food can lead to an allergy-like response
Low Production of Hydrochloric Acid:
-Hydrochloric Acid (HCL) is a digestive acid produced in the stomach by millions of parietal cells that line
the stomach
-Will burn your skin
-The lining of the stomach is protected from this acid by a layer of mucus
-helps break down protein
-Sterilizes food by destroying bacteria and microbes that are present
-Is needed for vitamin B12 absorption
-Needed for mineral absorption
-Signals the pancreas to secret enzymes in the small intestine
Jackie Rodgers
Optimum Wellness MN
2009
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Some studies have found that 50% of people older than 60 have low
stomach acid.
Indigestion, heartburn, and ulcers are often thought to be caused by an over-production of HCL. This is
a misconception. Physicians often treat chronic indigestion and heartburn with drugs that lower
stomach acid (e.g. Prilosec, Zantac, Tagament, Pepcid, Prevasid, and Nexium). When in reality they are
caused by low HCL production.
Rules for Improving Your Digestive Health:
1. Eat local foods in season, when possible.
2. The life in foods gives us life.
3. Plan ahead: carry food with you.
4. Eat small, frequent meals to sustain even energy levels.
5. Eat when you are hungry, and stop when you are satisfied.
6. Relax while eating.
7. Choose organically grown foods whenever possible.
8. Eat as many fruits and vegetables as possible.
9. Eat lean protein including high EPA and DHA fish one to two times a week.
10. Drink clean water.
11. Respect your own biochemical uniqueness.
12. Increase high fiber foods.
Supplements
It is hard for anyone to get all the nutrients they need through their diet. Taking a quality
multivitamin and mineral supplement can help you get the nutrients you need. Read the label
and if it contains artificial colors, preservatives, shellac, or carnauba wax put it back on the
shelf. Look for a multivitamin and mineral supplement that contains at least the following:
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1,000 milligrams of calcium
400-600 milligrams of magnesium
400 IU of vitamin D
At least 100 IU of vitamin E
At least 250 milligrams of vitamin C
200 micrograms of chromium
200 micrograms of selenium
Jackie Rodgers
Optimum Wellness MN
2009
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5-10 milligrams of manganese
At least 15 milligrams of zinc
At least 400 micrograms of folic acid
At least 10 milligrams of each B vitamin
Taking a probiotic supplement has also been shown to prevent colonization of bacteria and
yeasts by protecting the intestinal lining, produce acids that help keep the pH balance in the
intestine, decrease the side effects of antibiotics, inhibits the growth of bacteria that produce
nitrates in the bowel, prevents the production and absorption of toxins, manufacture Bcomplex vitamins, regulate bowel movements, and the list goes on. You can see why they are
so beneficial for digestive wellness. If you suffer from low stomach acid, taking a HCL
supplement may be beneficial also.
I sell some supplements that I believe work well. Please see me if you are interested in
purchasing some from me.
Suggested Reading List
Digestive Wellness- Elizabeth Lipski, clinical nutritionist, explains how your digestive system
works and what can happen if it doesn’t. She covers all the common gastrointestinal disorders
and offers her expert guidance on the newest advances in testing and diagnosis, nutrition, and
natural therapies, including detoxification and self-care options for more than thirty conditions.
How to Eat, Move, and Be Healthy! – Paul Chek, Your personalized 4-step guide to looking and
feeling great from the inside out! A book for anyone who wants to look and feel their best. You
are unique! The way we respond to food, exercise and stress varies person-to-person just as
much as our fingerprints. This book will identify YOUR individual needs and teach you how to
address issues that may be preventing you from looking and feeling your best. Follow this
proven four-step program that has helped thousands of people look and feel their best. Step 1.
Fill in the Questionnaires. Step 2. Develop a Unique Eating Plan for YOU. Step 3. Build a
Personalized Exercise Program that Fits YOUR Needs. Step 4. Fine-tune a Healthier Lifestyle that
Fits YOUR Routine. Whether you want to lose weight, change your body shape, overcome a
health challenge or optimize an already healthy lifestyle, this book will teach you how to
achieve all your goals!
150 Healthiest Foods on Earth- Jonny Bowden, A complete guide to the healthiest foods you
can eat - and how to cook them! Why get your nutrients from expensive supplements when
you can enjoy delicious, nourishing foods instead? From almonds to yucca, readers will find out
what nutrients each of the 150 featured foods contains, what form contains the most nutrients,
if it's been recommended to combat any diseases, where to find it, how to prepare it, and how
much to eat - plus wonderful recipes using these sometimes obscure foods! Indexes by
nutrient, by disease, and by food make finding what you need a snap, and the at-a-glance
format makes the information as easy to digest as the foods themselves.
Jackie Rodgers
Optimum Wellness MN
2009